The Benefits of Functional Weight Lifting: Proven science to back it up

Functional weight lifting is a type of exercise that is becoming increasingly popular due to its numerous health benefits. Unlike traditional weightlifting, which focuses on isolated muscle groups, functional weightlifting emphasizes the use of multiple muscle groups to improve overall fitness and functional movement patterns. In this blog, we will explore the benefits of functional weightlifting and examine the scientific evidence behind its effectiveness. If you'd like to implement functional weight lifting in your exercise routine, you can ask for help from a personal trainer. 

What is functional weight lifting? 

Functional weight lifting is a type of exercise that uses movements similar to those used in everyday life. It is designed to improve functional movement patterns and help individuals perform daily activities with greater ease and efficiency. Unlike traditional weightlifting, which isolates specific muscle groups, functional weightlifting focuses on compound movements that engage multiple muscle groups at once. 

The benefits of functional weight lifting 

1. Improves overall strength and endurance 

Functional weightlifting is an excellent way to improve overall strength and endurance. Since it engages multiple muscle groups at once, it is more efficient than traditional weightlifting, which focuses on isolated muscle groups. This means that you can achieve better results in less time. Research has shown that functional weightlifting can improve muscular strength, endurance, and power in athletes and non-athletes alike (1). 

2. Enhances functional movement patterns 

Functional weightlifting is designed to improve functional movement patterns, which are the movements we use in everyday life. By training your body to perform these movements more efficiently, you can improve your overall quality of life. Research has shown that functional weightlifting can improve balance, coordination, and flexibility, which are all essential components of functional movement (2). 

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3. Reduces the risk of injury 

Functional weightlifting can also help to reduce the risk of injury. By improving overall strength, endurance, and functional movement patterns, you can reduce the likelihood of sustaining an injury during physical activity or daily life. Research has shown that functional weightlifting can improve joint stability, which is essential for preventing injuries (3). 

4. Improves body composition 

Functional weightlifting is an effective way to improve body composition, which refers to the ratio of fat to muscle in the body. By engaging multiple muscle groups at once, functional weightlifting can help to increase muscle mass and reduce body fat. Research has shown that functional weightlifting can improve body composition and lead to significant reductions in body fat (4). 

Scientific Evidence 

Numerous studies have examined the effectiveness of functional weightlifting. One study published in the Journal of Strength and Conditioning Research found that functional weightlifting was more effective than traditional weightlifting for improving muscular strength, power, and endurance (5). 

Another study published in the International Journal of Sports Physical Therapy found that functional weightlifting was effective for improving balance and functional movement in older adults (6). 

Conclusion 

Functional weightlifting is an effective way to improve overall strength and endurance, enhance functional movement patterns, reduce the risk of injury, and improve body composition. With its numerous benefits and scientific evidence to support its effectiveness, functional weightlifting is a valuable addition to any fitness program. If you are interested in incorporating functional weightlifting into your exercise routine, it is essential to work with a qualified personal trainer who can help you design a program that is safe and effective for your individual needs. 

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